Nottingham Physio

Nottingham Physio Nottingham Physio brings over 20 years of experience, innovation and tailored treatments to enable your full potential.

Located in West Bridgford, Nottingham, we are ready to support you on your journey to living a pain-free life.

27/02/2026

Piriformis Pigeon pose

Hey guys, it’s Nottingham physio here and we want to share with you one of our favourite stretches 🕊️✨

The pigeon pose can help with hip pain and mobility as it releases tight hip flexors and glutes. Add this into your cool downs, yoga sessions and everyday stretching to feel more free and mobile.

Watch this video to learn the proper form, give it a try to see what a different it makes.

Don’t forget to like, comment and follow for more exercises and training tips to keep you strong and injury free.

Location: Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NG2 7RN

26/02/2026

Your warm up is missing this : Single Leg Balance Board Stance 🔥

Coaching points 🏋️‍♀️
- Place your foot on the centre of the board keeping even pressure throughout the heel mid foot and toes
- Adopt a runners stance position, keeping your knee slightly bent, arms flexed in 90 degrees and chest slightly forward
- Bend your knee of the foot thats on the board slightly whilst maintaining balance on the board
- Slowly lower down for 4 seconds, so that your knees cover your toes without letting your chest drop too far forward
- Try to not let your knee fall inwards - keep your knee in line and over your toes
- Hold this position for 3 to 4 seconds
- Drive through your stance bringing your leg back up and your hip into flexion (which is vital for runners) with a strong arm drive. Making sure not rush the ending and hold this stance at the top for 3-4 seconds.
- Fancy an extra challenge - try this exercise with your eyes closed!

Common faults to watch out for 👀
- Foot collapse - focus on making sure your ankle doesn’t roll in
- Excessive ankle wobbling - do the exercise slowly enough to minimise any large uncontrolled
- Knee valgus - try and focus on not letting your knee fall inwards try to keep it inline with the ankle
- Excessive trunk movement - ensure the lowering own is coming from the knee and not fro the chest and and hips.

Why this is good for runners 🏃‍♀️
- It matches the demands of the sport, replicating the movement from the swing phase.
- It improves ankle stiffness and control - ht unstable surface force on the ankle make rapid and small corrections to the soleus, peroneals and tibialis posterior
- Better ankle stiffness improve running economy and reduces energy leaks with each step.

Remember strong ankles equals steady miles 💪

Location: Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NG2 7RN

25/02/2026

Coaching points 🏋️
- Place your foot on the block with your heel off the back of the block making sure not to let your heel drop below the level of the block.
- Hold the dumbbell in the hand with the stationary leg
- Using the support of the wall slide lower down pushing the leg not on the box backwards, load the working soleus by keeping the stationary leg slightly bent, lowering the dumbbell as you move.
- Before powerfully driving back up, moving the backwards leg into 90 degrees hip flexion and 90 degrees knee flexion and propelling the leg onto the block onto yours tip toes

Why it benefits the soleus 💪
- During a unilateral leg drive the knee is slightly bent because the knee is flexed and the horizontal load isolates the soleus
- The soleus is forced to work harder to extend the ankle against resistance
- Using a plate provides horizontal resistance so when you soleus is heavily innervate, improving output in a function sprint related pattern

Why it helps speed 🏎️
- Speed depends on on force applied to ground quickly especially during the push of phase either in sprinting or change of direction
- Improves rate of force development therefore increasing your first step quickness
- Sprinting and change direction is a unilateral exercise by unilaterally is corrects and prevents any imbalances and improves single leg power.

Injury prevention 🦴
- Unilateral power drives strengthen the soleus and ankle stabilisers which can reduce to the risk of Achilles tendonopathy, calf strains, ankle instability

Who would this benefit 🏅
- Sprinters
- Rugby players
- Football players
- Netball players
- Any sport requiring short powerful sprints
Location: Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NG2 7RN
🏋️‍♀️

24/02/2026

Deceleration Split Squat 🏋️

Coaching Points ⚡️

1. Start in a slight split stance
2. Hold the kettlebell in the same hand as the leg that’s leading backwards
3. Jump quickly into a lunge making sure you lower quickly but under control
4. Let the front knee bend and travel over the toes
5. Pause briefly at the bottom before returning up by pushing through your front foot

Aims 🎯

- Unilateral strength and power
- Hip mobility
- Improving balance and stability
- Reduce spinal loading

Who would use this exercise?

- Football, basketball and tennis players 🏀
- Sprinters 🏃
- Athletes during knee rehab 💪
- If you feel unstable in single leg work

Location: Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NG2 7RN

11/02/2026

Banded Resisted Knee Drive

Attach a resistance band behind you at low height.
Loop the band around the working foot or ankle.
Stand tall in an athletic stance, facing away from the anchor.
Core braced, chest tall, arms set in a running position.

Drive the working knee up toward hip height against the band resistance.
Keep the torso upright and avoid leaning back.
Pause briefly at the top position.
Slowly return the foot to the floor under control.
Maintain balance and rhythm throughout.
Complete all reps on one side before switching.

“Knee up fast.”
“Stay tall.”
“Toe up.”
“Control the return.”

Strengthens the hip flexors.
Improves knee drive mechanics for sprinting.
Enhances anterior chain power and coordination.
Useful for acceleration prep and return-to-run programmes.

Location: Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NG2 7RN

10/02/2026

Dynamic Stance Sumo Squat Hop

Stand tall with feet close together, toes pointing slightly out.
Hold a kettlebell in front of the body (or bodyweight).
Chest tall, core braced.

As you begin to lower into the squat, step the feet out into a wide sumo stance.
Sink into the squat by pushing the hips back and keeping the chest upright.
From the bottom position, drive upward through the heels and create a small hop
As you stand up, bring the feet back in together to the narrow stance.
Move smoothly and continuously between wide and narrow stances for each rep.

Key things to remember ✅

“Wide on the way down.”
“Narrow on the way up.”
“Sit into the hips.”
“Stay tall.”

Aim 🎯

Improves hip mobility and control through changing stances.
Strengthens the glutes, adductors, and quads.
Enhances coordination and lower-body rhythm.
Useful for warm-ups, groin preparation, and multi-directional sport demands.

Location: Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NG2 7RN

10/02/2026

Bulgarian Squat with rotation

Stand facing away from a bench or box.
Place the back foot elevated on the bench.
Front foot flat on the floor, far enough forward for balance.
Hold a plate at chest height.
Chest tall, core braced.

Lower into a Bulgarian split squat, bending the front knee and dropping the back knee toward the floor.
As you descend, rotate the torso toward the outside of the front (working) leg.
Keep the hips stable and rotation coming mainly from the upper body / trunk.
From the bottom position, drive up through the front leg and rotate back to centre as you stand.
Move smoothly and under control.
Complete all reps on one side before switching legs.

Key things to remember ✅

“Rotate toward the front leg.”
“Stay tall through the chest.”
“Front heel heavy.”
“Control the twist.”

Aim 🎯

Builds single-leg strength in a split stance.
Trains rotational control through the trunk.
Improves hip–core coordination.
Highly transferable to cutting, kicking, and change-of-direction sports.

09/02/2026

Kettlebell Hollow Holds

Lie on your back on the floor.
Hold a kettlebell with one arm extended straight up or overhead.
The opposite arm is extended out to the side at 90°, hovering just off the floor.
Both legs are straight and lifted off the floor.
Head and shoulders slightly raised.
Lower back gently pressed into the floor, ribs down.

Hold the hollow body position, maintaining tension through the core and hips.
Keep both legs straight and steady.
The abducted arm remains extended out to the side without drifting.
Prevent the torso from rotating toward the open arm.
Breathe steadily and hold for the prescribed time.
Switch arm positions between sets or reps.

Aim 🎯

Builds anterior core strength.
Challenges anti-rotation and lateral trunk stability.
Improves shoulder–core linkage under asymmetrical load.
Highly transferable to running, sprinting, and contact robustness.

Key things to remember ✅

“Lower back flat.”
“Ribs down.”
“Don’t rotate.”
“Stay long and tight.”

Location: Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NG2 7RN

04/02/2026

Single leg lateral hip stretch

Stand next to a box or bench placed to your side.
Place the outside leg up on the box, hip abducted so your body forms roughly a 90-degree angle.
The inside leg remains on the floor, knee softly bent.
Hold a light kettlebell or dumbbell in the hand of the standing leg for balance and gentle loading.
Chest tall, hips square.

Slowly hinge at the hips, pushing the hips back over the standing leg.
Allow the kettlebell to drop toward the floor as you hinge.
You should feel a stretch through the side and back of the hip of the standing leg.
Keep the spine neutral and avoid collapsing or twisting.
Hold briefly, then return to upright under control.
Repeat smoothly before switching sides.

Aim 🎯

Targets the lateral and posterior hip (glute medius, glute max, deep hip muscles).
Improves hip mobility in abduction and hinge positions.
Helps reduce hip stiffness relevant for running, cutting, and deep squat positions.
Best used in warm-ups, mobility blocks, or recovery sessions.

Key things to remember ✅

“Push the hips back.”
“Feel the stretch in the side of the hip.”
“Stay long through the spine.”
“Move slow and controlled.”

04/02/2026

Kettlebell Single leg reach

Stand on one leg, holding a kettlebell in the opposite hand to the stance leg.
Have an elevated platform to your side as a target
Chest tall, hips square, core braced.
Free leg floats lightly off the floor.

While balancing on the stance leg, hold the kettlebell and reach towards the floor or platform.
Allow the stance hip and knee to bend slightly as you reach.
Keep the knee tracking in line with the toes and the pelvis level.
With the kettlebell, tap or hover the floor without collapsing posture.
Drive through the stance foot to return to upright.
Complete all reps on one side before switching legs.

Aim 🎯

Builds single-leg strength and balance.
Strengthens the glute medius and lateral hip stabilisers.
Improves knee control under lateral load.
Highly transferable to cutting, deceleration, and change of direction.

Key things to remember ✅

“Sit into the hip.”
“Knee stays in line.”
“Reach long, stay tall.”
“Control the return.”

04/02/2026

Dumbbell Couch Stretch

Kneel on an elevated platform with one knee close to a box/bench
Place the top of the back foot on the box behind you.
Front foot is flat on the floor in a lunge position.
Hold a light dumbbell in the same-side hand as the back leg, resting it by the side.
Chest tall, core lightly braced.

Gently sink the hips forward while keeping the torso upright.
Allow the dumbbell to add a gentle downward load, increasing the stretch.
Squeeze the glute of the back leg to avoid arching the lower back.
You should feel the stretch through the quad and hip flexor of the back leg.
Hold the position while breathing steadily, then switch sides.

Aim 🎯

Stretches the quadriceps and hip flexors.
Improves hip extension mobility.
Light external load increases stretch tolerance.
Useful for warm-ups, cool-downs, and recovery, especially for running and jumping athletes.

Key things to remember ✅

“Squeeze the glute.”
“Stay tall.”
“Hips forward, ribs down.”
“Breathe into the stretch.”

04/02/2026

Elevated Hip Flexor Flow

Lie with your upper back supported on a box or bench.
Feet are planted on the floor, knees bent to around 90°.
Hips are lifted so the body forms a straight line from shoulders to knees (bridge position).
Core lightly braced, ribs down.

From the bridge position, with the knees bent, draw the free leg underneath the opposing leg planted on the floor, letting the hip extend as far as comfortable.
Then flex the hip as if you are sitting down.
Move smoothly between hip extension and hip flexion, staying controlled throughout.
Maintain the bridge position with the supporting leg the entire time.
Complete reps on one side before switching legs.

Aim 🎯

Improves hip flexor length and control.
Trains active hip extension and flexion through full range.
Encourages pelvic stability while the hip moves.
Useful for warm-ups, mobility blocks, and recovery, especially for running and sprinting athletes

Key things to remember ✅

“Keep the hips high.”
“Open the hip, then pull it in.”
“Stay stable through the pelvis.”
“Move slow and smooth.”

Address

Roko Health Club
Nottingham
NG27RN

Opening Hours

Monday 7am - 9pm
Tuesday 7am - 9pm
Wednesday 7am - 9pm
Thursday 7am - 9pm
Friday 7am - 9pm
Saturday 7am - 5pm
Sunday 7am - 6pm

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Our Promise: To put YOUR health, wellbeing, goals & aspirations at the CENTRE of each & every treatment

If you're in pain and you're not sure if we can help you, then please feel free to drop us a line or give us a call for honest help and advice. We'll do our best to help you get back to normal as quickly and safely as possible.

Our Treatment Goals:

To empower you through EDUCATION

To show you that EXERCISE can be a very powerful MEDICINE indeed